What’s the deal with Kombucha?

 By Eva McCormick

Kombucha has been growing in popularity in the U.S. since the early 2000’s. Long before it made its way here, this fermented tea is thought to have originated in northeastern China around B.C. 246 and was brought to Japan by a doctor named Kombu, thus the name, who praised its detoxifying and energizing effects.  In the 20^th century, Kombucha was brought to eastern Europe and became popular there until a tea leaf and sugar shortage during WWII greatly reduced its consumption.

Fun Fact! PespiCo Inc. owns one of the most commonly purchased brands of kombucha called “KeVita”.

Method of Preparation:

The process of making kombucha begins with obtaining a cellulose film called a SCOBY (Symbiotic Colony of Bacteria and Yeasts). Next, you boil tea (tea can be black, green, or a mixture) and water, remove the tea leaves, add sugar, and let cool to room temperature. Once the tea mixture is room temperature you add the SCOBY, cover the container with a cotton cloth and secure with a rubber band. The bacteria and yeast thrive at room temperature and begin to ferment sugars in-turn producing alcohol and multiple types of acids. During fermentation carbon dioxide is also produced which gives the tea a carbonated mouthfeel. Different fruits and herbs are often added to provide flavor and additional anti-oxidant properties. There are many commercially available kombucha starter kits complete with instructions on how to brew your own kombucha! https://www.thekombuchashop.com/

Proposed Health Benefits:

It is most widely known for potential benefits as a probiotic drink that benefits gut and immune health much like yogurt. Kombucha also contains tannins from the tea along with vitamins and minerals from added fruits and herbs that have been seen to protect against oxidative stress. Other large claims have been made by individuals have used this drink to treat IBS, but there is not research or enough clinical evidence to confirm these type of claims at this point.

         (http://www.getfrush.com/wp-content/uploads/KeVita-Kombucha-1-640x427.jpg)

At the very least kombucha can serve as a lower calorie, more nutrient-dense alternative to soda or alcohol. Most bottled kombucha contains less than 0.5% alcohol which puts it below the threshold of federal regulation and is much easier on the liver than alcoholic beverages.

References:

Coelho, R. M. D.,  Leite de Almeid, A.,  Gurgel, R.Q.,  Nascimento da Mota, A. R., & M. de Sousa, P. H. (2020). Kombucha: Review. International Journal of Gastronomy and Food Science, 22.

Sourdough Bread and Glycemic Index

 By: Brooke Kurkjian

What trendy quarantine skill did you pick up? I chose sourdough. I love baking but have always been intimidated by the prospect of having to keep a jar full of flour and water alive. An abundance of time spent in the house, and a yeast shortage in my local grocery store, gave me the courage to try it out.

Image by Brooke Kurkjian

A little background on this mysterious fermented substance. Bread has been around forever. No matter where your ancestors come from, it’s guaranteed that they made some form of bread. Before the yeast we know today was available, people made leavened bread with wild yeast in the form of sourdough. The word sourdough can refer to the finished product and the starter - a mixture of flour and water. This mixture of flour and water combines bacteria (lactobacili) and wild yeast to bubble and create a substance that gives rise to the bread products we call sourdough. This process, called fermentation, gives a unique flavor to the bread (King Arthur Baking).

Image: https://www.kingarthurbaking.com/learn/guides/sourdough

What makes sourdough bread particularly interesting is its glycemic index. Glycemic index measures how quickly a food affects our blood sugar. Foods are measured on a scale from 0 to 100. A higher number means a higher glycemic index and indicates an item that will be digested quickly and spike blood sugar. Bread products tend to be higher on the glycemic index scale (Ellis, 2019). Sourdough is a unique bread product because of its lower glycemic index score. In comparison to all other breads, sourdough has the least dramatic effect on blood sugar (Mofidi, 2012). Preventing these spikes in blood sugar is important for diabetics but is something that all of us can benefit from.

If you are intrigued, try out making sourdough for yourself. You will need a sourdough starter to begin. You can make one yourself, I recommend following the guide by The Perfect Loaf. Alternatively, you can ask a friend with a starter if they will share some with you, that way you can bake right away and don’t have to wait for your starter to mature. Once you are ready to go, try recipes from King Arthur Baking and The Perfect Loaf; each have great resources for beginners. I highly recommend trying out sourdough. Even when you know the science involved, it always seems like a little bit of magic occurs when water, flour, and starter turn into a golden loaf of sourdough. 

Image by Brook Kurkjian

References:

1. King Arthur Baking. (n.d.). Sourdough Baking. Retrieved November 10, 2020, from https://www.kingarthurbaking.com/learn/guides/sourdough
2. Ellis, R. (2019). What Is Glycemic Index? Retrieved November 10, 2020, from https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/what-is-glycemic-index
3. Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of nutrition and metabolism, 2012, 184710. https://doi.org/10.1155/2012/184710

Sustainability

 By Dana Lemke

    News articles have touted that going vegan could be the single biggest way to reduce environmental impact on the earth (Petter, 2020). The belief is that by decreasing consumption of meats and animal products can decrease an individual’s carbon footprint from food by up to 73% (Petter, 2020). I was curious what scientific research is being conducted to verify these statements. The following results are what I have found in research and what I am able to conclude. A study demonstrated that analyzing dietary choices rich in vegetables i.e., vegan, vegetarian, etc. to diets rich in meat the overall environmental profile was improved looking at the vegetable diets (Gonzalez-Garcia, 2018). The estimation of both the carbon footprint and nutritional quality scores couldn’t be specifically calculated because of limiting factors within this study (Gonzalez-Garcia, 2018). They did see a decrease in these values which supports the ideology that carbon footprints can decrease if a plant-based diet is followed. Further research suggests that the foods suggested on the food pyramid to be consumed most frequently are those that are exerting less of an environmental impact (Ruini, 2015). These results are depicted in the figure below. The environmental needs to produce meats for consumption are higher than those to produce vegetables. These would support the overall hypothesis that following a more plant-based diet is more sustainable overall. Concluding, research is just beginning for the topic of sustainability so further investigation is still needed to further understand the relationship between dietary intakes and the carbon footprint that it can have. I have provided a recipe for a delicious vegan Shepard’s pie that my family has used for several years for thanksgiving. This is just a single step that our communities can take to move towards a more sustainable environment for everyone.

Ruini, LF, “The Double Pyramid for Adults, 5^th edition” Working toward Healthy and Sustainable Diets: The "Double Pyramid Model" Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. 2015

Vegan Shepard’s Pie

Shultz, Dana “Vegan Shepard’s Pie” The minimalist Baker October 12^th, 2015.

PREP TIME 15 minutes

COOK TIME 45 minutes

Filling

·       1 medium onion (diced)

·       2 cloves garlic (minced)

·       1 1/2 cups uncooked brown or green lentils (rinsed and drained)

·       4 cups vegetable stock

·       1 tsp dried thyme

·       1 10-ounce bag frozen mixed veggies: peas, carrots, green beans, and corn

Mashed Potatoes

·       3 pounds yukon gold potatoes, partially peeled (thoroughly washed)

·       3-4 Tbsp vegan butter

·       Salt and pepper (to taste)

Instructions

1.     Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.

2.     Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add 3-4 Tbsp of vegan butter and season with salt and pepper to taste. Loosely cover and set aside.

3.     While potatoes are cooking, preheat oven to 425 degrees F (218 C) and lightly grease a 9×13 pan.

4.     In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized – about 5 minutes.

5.     Add a pinch each salt and pepper. Then add lentils, stock, and thyme and stir. Bring to a low boil. Then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes).

6.     In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.

7.     OPTIONAL: To thicken the mixture, add 2-3 Tbsp potatoes and stir. Alternatively, scoop out 1/2 of the mixture and whisk in 2 Tbsp cornstarch and whisk. Return to the pan and whisk to thicken.

8.     Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little salt.

9.     Place on a baking sheet to catch overflow and bake for 10-15 minutes or until the potatoes are lightly browned on top.

10.  Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave.

Nutrition Information:

Serving: 1 serving Calories: 396 Carbohydrates: 72 g Protein: 17.7 g Fat: 5.3 g Saturated Fat: 1.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 109 mg Fiber: 19 g Sugar: 4 g

References

González-García S, Esteve-Llorens X, Moreira MT, Feijoo G. Carbon footprint and nutritional quality of different human dietary choices. Sci Total Environ. 2018 Dec 10;644:77-94. doi: 10.1016/j.scitotenv.2018.06.339. Epub 2018 Jul 4. PMID: 29981520

Petter, O. (2020, September 24). Going vegan is 'single biggest way' to reduce our impact, study finds. Retrieved November 16, 2020, from https://www.independent.co.uk/life-style/health-and-families/veganism-environmental-impact-planet-reduced-plant-based-diet-humans-study-a8378631.html 

Ruini LF, Ciati R, Pratesi CA, Marino M, Principato L, Vannuzzi E. Working toward Healthy and Sustainable Diets: The "Double Pyramid Model" Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. Front Nutr. 2015 May 4;2:9. doi: 10.3389/fnut.2015.00009. PMID: 25988137; PMCID: PMC4428432. 

Shultz, Dana. (2015, October 12). 1-Hour Vegan Shepherd’s Pie. Minimalist Baker. https://minimalistbaker.com/1-hour-vegan-shepherds-pie/

Mood-Boosting Foods to Get You Through the Winter Blues

 By Lissane Kafie

As soon as the weather starts getting colder and the days get shorter, it is only normal to get a taste of the winter blues. With finals approaching, it’s equally important for us to take care of our physical and mental health while we get ready for our final projects and exams. You probably already know that eating a diet rich in fruits and vegetables is good for you, but what does it do for your mental health and overall mood? 

Although there is no one particular food that has all the feel-good benefits of your dreams, there are a few that come pretty close. 

Tryptophan

Tryptophan is an essential amino acid that is involved in the synthesis of serotonin, which is a neurotransmitter involved in the regulation of mood. We need to obtain tryptophan from our diet because our body isn’t able to produce it. Higher doses of tryptophan in the diet, and in turn, higher production of serotonin, has been associated with decreased anxiety, irritability, and depression (Lidseth et al., 2015).

Food sources of tryptophan include turkey, eggs, chicken, fish, and soy products. 

Omega-3 fatty acids

Omega-3 fatty acids are known for their anti-inflammatory properties and its heart-healthy benefits. They are also important for the normal functioning of the central nervous system (CNS). The typical Western diet is typically low in omega-3 fatty acids. However, research suggests that a diet higher in omega-3 fatty acids may have a positive effect in improving mood disorders (Larrieu et al., 2018). 

Sources include fish like salmon, tuna and sardines, nuts and seeds, as well as flaxseed and sunflower oils. 

Polyphenols 

Polyphenols are natural compounds found in foods that help fight oxidative stress in the body. They are known for their antioxidant properties that help reduce inflammation in the body and neuroprotective properties involved in normal synaptic transmissions (Gomez-Pinilla et al., 2012). Foods high in polyphenols are natural mood-enhancers. 

Food sources include turmeric, green tea, berries, citrus, cocoa, and red wine (in moderation). 

Vitamins B6 and B12 

B vitamins, specifically vitamin B6 and vitamin B12,  act as cofactors for the synthesis of dopamine and serotonin, two neurotransmitters that are known for their role in regulating mood, depression, and anxiety. Deficiencies in B-vitamins have been associated with an increase in homocysteine levels which is a biomarker for inflammation and has been linked with an increased incidence of depression (Young et al., 2019). 

Food sources that are rich in vitamin B6 include pork, poultry, bananas, oats, and other fortified cereals.

Foods that are high in vitamin B12 include animal products such as milk, eggs, meat and cheese.

Including more of these foods in your diet will help boost your mood. Don’t forget - exercise, quality sleep, and the healthy foods listed above will help you get through the winter blues and, of course, finals. 

Try this Chai-Spiced Oats recipe for a cozy, mood-enhancing breakfast full of antioxidants, vitamin B6 and omega-3 fatty acids. 

Chai Spiced Oats

Recipe by Lissane Kafie (@eatbythespoonful on Instagram)

Ingredients: 

- ½ cup of oats

- ½ tsp flax seeds

- ½ tsp chia seeds

- ¾ - 1 cup almond milk

- ¼ tsp vanilla extract

- 1 tsp maple syrup

- ¼ tsp ground cinnamon

- ¼ tsp ground ginger

- ¼ tsp nutmeg

- ¼ tsp cardamom

- 1 tsp salt

- Toppings: almond butter, chopped walnuts and almonds, ½ cup blueberries 

Procedure: 

Add all of your ingredients into a pot and bring to a simmer. Transfer to a bowl and add your favorite toppings. Enjoy! 

Sources: 

Gomez-Pinilla, F., & Nguyen, T. (2012, May 15). Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355196/

Larrieu, T., & Layé, S. (2018, August 6). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/

Lindseth, G., Helland, B., & Caspers, J. (2015, April 29). The effects of dietary tryptophan on affective disorders. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/

Young, L., Pipingas, A., White, D., Gauci, S., & Scholey, A. (2019, September 16). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Retrieved November 09, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/

Labeling Foods as “Good” and “Bad”

By Janie Pérez

At some point in our lives, most of us have probably said things like, “that pasta is so good!” or “that milk is so bad!” Why? The milk might have been spoiled or you simply don’t care to drink it. And the pasta might have been the most flavorful thing you’ve ever tasted. Garlicky chicken fettuccine Alfredo anyone? Absolutely amazing and GOOD!

Context is everything. There is a right time to say the words “good” and “bad” and a not-so-great time to use those words when it comes to talking about food. Why? What’s the line? Well, let’s have a little chat!

Appropriate times to label food as good or bad:

• Good:
• Food is delicious
• Bad:
• Food is moldy
• Food is spoiled
• Food is rancid

Inappropriate times to label food as good or bad:

• Good:
• Only nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and unsaturated fats
• “Clean-eating”
• Bad:
• Desserts, sweet treats, salty snacks, restaurant food/take-out, sugar, saturated fat, fried foods
• “Cheat meals”

Do you notice this black and white thinking? Have you ever thought about the consequences of putting foods in categories that you “should” and “shouldn’t” eat? Or can you think of someone you know who often says “Oh I was so bad today. I had a piece of chocolate cake. I need to get back on track.” What might this lead to if you use this language around your kids, your friends, your spouse, your students, your clients, and on a regular basis?

This mindset of labeling food can quickly lead to a judgmental, defensive attitude towards food and an intense fear of eating foods that an individual had previously considered “bad” or “unhealthy.” We get bombarded with headlines daily saying “100 Unhealthiest Foods on the Planet,” “15 Health Foods that are Really Junk Foods in Disguise,” “20 Foods that are Bad for Your Health,” or “7 Bad Foods that are Actually Good for You.” What are we supposed to do if these are constantly in our minds? The first step is simply becoming aware that food is not inherently good or bad in nature. Yes, there are more nutrient-dense foods than others, but by no means do we need to avoid the less nutrient-dense (and a lot of fun!) foods.

This “good” vs “bad” language of the diet mentality is addressed in Principle 4 of Intuitive Eating called, “Challenge the Food Police.” Practice saying NO to your thoughts that are wanting to tell you you’re good for eating this and bad for eating a piece of chocolate cake.

Avoidance leads to more restriction, restriction leads to increased fear and unhealthy mindsets towards food, this unhealthy mindset towards food leads to more disordered eating, and disordered eating can lead to dangerous detours like avoiding social situations with foods, being scared to go off of a meal plan, only allowing nutrient-dense foods in their diets, influencing other people’s mindsets towards food, developing eating disorders, and more. It’s a long domino effect that can be tricky to get out of if not caught in the beginning.

GUESS WHAT? ALL foods can fit into a well-rounded balanced diet! No foods need to be off limits unless there is a medical diagnosis preventing one from being able to consume a food. Even as a soon-to-be Dietitian, I will always preach about balance, moderation, and rejecting the diet mentality that often comes with labeling foods as good or bad. When mindsets get shifted from categorizing food in judgmental ways to being FREE to consume all foods in moderation, the fear of enjoying treats diminishes, and the JOY of eating comes back. And THAT is an amazing feeling, even if it takes some hard work to get there again.

Labeling food as “bad” is can lead to a restrictive eating lifestyle and fear of food. Let’s ditch these labels and work on tweaking our thought processes around food!

If you’re a parent, teacher, coach, doctor, friend…okay if you are a living and breathing human being, let’s all try to speak in a more positive light around food and help each other out when we start falling into that domino effect of labeling food as “good” or “bad” or telling ourselves “I have no willpower when it comes to food.” No one is going to be perfect, but we can all continue improving how we speak about food, which can increase the prevalence of healthy relationships with food and bodies, and regain the freedom and joy that is brought about by eating meals with loved ones or by ourselves, at restaurants or in our dining rooms.

For more information on steps to having a healthier relationship with food and rejecting this diet mentality language, visit the website below on Intuitive Eating and talk about what you learn with your friends and family! https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

References:

10 Principles of Intuitive Eating. (2019, December 19). Retrieved October 23, 2020, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Photos:

Nair, G. (2019, July 10). Crazy Head Comics: 21-year-old Swedish artist draws cartoons to promote mental health awareness. Retrieved October 23, 2020, from https://theadelaidelife.com/home/crazy-head-comics-21-year-old-swedish-artist-draws-cartoons-to-promote-mental-health-awareness

Rebecca, & *, N. (2019, December 07). Labeling Food as Good vs. Bad and How to Ditch It. Retrieved October 23, 2020, from https://nutritionbyrd.com/why-labeling-food-as-bad-vs-good-is-harming-your-health-happiness-and-what-to-do-instead/

The Problem with the “Superhero” Body

 By JoJo Buckley

It has been known for a long time that the media, from advertisements to movies, influences our ideals for what a “desirable body” looks like and, in turn, affects our own body image. This has been seen, often, in women, particularly Caucasian women, being portrayed as skinny. This is often achieved through photoshop and unhealthy eating habits. It’s widely known and recognized throughout American culture that this phenomenon is common for women. 

            

(Marvel, 2019)

In the past several years, there has been an increase in the portrayal of the desirable male body. From shirtless superheroes to high fantasy heroes to intimate scenes, we’ve seen an increase in seeing males on screen with six packs abs, veins and muscles popping out from his skin and barely any body fat. It’s hard to pin down whether this portrayal came from a demand from consumers or from a perception by executives who believe this is what consumers want to see. Regardless, it is becoming more normal to see this type of body on television or in movies. I will refer to this body type as “the Superhero Body” because almost every superhero movie made within the past 10 years has a moment where they portray this body type in a shirtless scene, though more movie and television franchises feature it as well. Not only are these bodies glorified on screen, but they’re praised during press junkets and media interviews, with interviewers praising actors for being in such “amazing shape”. However, how these men achieve this body type is less than desirable. Moreover, this phenomenon seems to be more subtle and is less widely recognized by American culture as problematic, although it is. The portrayal of this body type is not only harmful to those watching the movies and TV shows that glorify it, but harmful to the actors themselves who get their body to look like this. 

(MarvelSource:Whimn)

            The first problematic aspect of the Superhero Body is that the actors who often must achieve this body type do not normally lead a lifestyle that would allow them to have this type of body. Instead, they must lose or gain weight to achieve the chiseled six pack ab look and they’re often only given a few months to do it. This leads to weight cycling or weight yo-yoing, which tends to have negative effects on one’s health (see below). The methods which they use to obtain these bodies in those few months are also not particularly healthy. They often have to eat the same diet everyday with only so much variety. For example, Michael B. consumed chicken at multiple meals in one day while gaining muscle for Black Panther (Thorp, 2020). The protocols, too, often involve exercising multiple times a day in order to build muscle.  

            In addition to the months of build up to shirtless scenes, actors also have specific protocols a few days before the scenes to get their muscles to stand out for the shirtless shots. Often, this process involves dehydrating oneself for at least 3 days before the day the shirtless scene is shot. Then, on the day of shooting, they have to keep themselves dehydrated so that their skin basically shrink-wraps around their muscles. Benedict Cumberbatch described this process for Dr. Strange as involving drinking coffee and eating Skittles on set so that he would be dehydrated enough that his muscles would stand out for his shirtless scene (Singh, 2018). 

            These diets and protocols are also problematic because they are glorified by the larger media. Actors are praised by interviewers and media members (Thorp, 2020) for how great they look. Many webpages explain to consumers how the actors got in such great shape and how you can, too (Kantor, 2020). Additionally, these movies and television shows reach very large audiences, larger than almost any fitness influencer could reach by themselves. For example, Thor: Ragnarok, which features Chris Hemsworth’s ripped torso and arms (seen to the right), had a world-wide box office gross of $853,977,126 (Thor: Ragnarok). In the United States alone, it grossed $315,058,289 (Thor: Ragnarok). The average ticket price the year it came out was $8.97. This means that around 35 million people in the US alone saw this movie that glorified a chiseled, dehydrated body type. And this is just one movie. There are many movies and television shows that themselves reach extremely large audiences across the world that portray this type of body as desirable or healthy. This leads general audiences to believe that these methods are a great way to get in shape and that it is normal to have a very low body fat percentage. 

(Everett Collection, 2019)

            It’s very clear that this portrayal of desirable male bodies is not healthy. While it might be easier to identify how this can mislead and harm consumers, I’m going to start off discussing its effect on actors. 

            First, this idea that your body must look good for your job and for consumers objectifies actors and can seem to separate one’s body from health, which is impossible. It can make it so the actor is their body. In addition, this portrayal and process of getting a superhero body can make one look healthy through unhealthy means. The general process is unhealthy because, first, it often involves either losing or gaining large amounts of weight in a short amount of time. It is recommended that one should only lose 1-2 lbs at a time at the most. If an actor has to lose 50 lbs in three months, this means he has to lose more than 4 lbs a week. Losing weight at a rate faster than 1-2 lbs per week for 6 months is recommended to avoid losing vital protein tissues but instead reduce fat stores over time (Mahan & Raymond, 2016). It also helps avoid a sharp decline in rest metabolic rate that comes with rapid weight loss. Gaining weight quickly is not as dangerous as losing weight quickly, although it still may have negative effects. Most importantly, if one gains weight quickly, it’s very possible that not all the weight gained will be muscle. (This is why actors must dehydrate themselves before shirtless scenes - to expose the muscle.) There are many diseases that correlate to excess body fat which can be a problem if an actor gains excess body fat along with muscle. Only 500-1000 calories a day should be added to one’s diet to achieve positive energy balance to gain muscle (Mahan & Raymond, 2016). Gaining and losing weight for roles throughout their careers means that actors change weight often throughout their lifetimes. Research is still emerging about weight yoyoing, or losing and gaining weight in cycles, but this pattern may have undesirable metabolic and psychologic effects (Mahan & Raymond, 2016). 

            The dehydration in order to get their muscles to “pop” on screen is also harmful to the actors. Excessive dehydration can lead the following symptoms depending on percentage of body weight lost: discomfort; loss of appetite; increased effort in physical work; nausea; difficulty concentrating; difficulty in or failure to regulate excess temperature; dizziness; increased weakness; muscle spasms; wakefulness; delirium; decreased blood volume causing an inability of blood to circulate normally; and failing renal function (Mahan & Raymond, 2016). Are these symptoms worth looking good on screen? I would argue that they are not.  

            This relationship of using diet and exercise solely to achieve a specific, desirable body can also lead to a toxic or negative relationship with food. Food does, of course, play a role in weight management. However, tightly controlling your diet to the point where you cry on cheat days (Colbert & Skarsgard, 2016)

(Baum, Cycles of an Eating Disorder 2019)

in order to maintain a very specific body type or image within a short amount of time is not a healthy way to control your weight mentally as well as physically. This type of behavior could lead to someone manipulating their diet so that their body looks a certain way, rather than eating for nourishment and overall health. This relationship with food can eventually lead to disordered eating, irregular eating patterns that do not fit within the guidelines for a specific eating disorder, or even an eating disorder, a diagnosable psychiatric disorder characterized by severe disturbances in someone’s behaviors, thoughts, and emotions related to eating. Disordered eating can have harmful effects such as bone loss, electrolyte and fluid imbalances, gastrointestinal disturbances, low heart rate and blood pressure, increased anxiety, mental and emotional stress (Anderson, 2018). Eating disorders are more severe and often accompanied by other psychiatric disorders such as anxiety, panic disorders, and obsessive-compulsive disorder (Parekh, 2017). A cycle of eating disorders can be seen above. It illustrates how restrictive eating patterns can lead to or be a symptom of issues not involving food (Baum, 2019). Because these actors’ diet protocols often involve exercising multiple times a day, it’s worth mentioning that exercise can be a form of purging in binge-purge eating disorders. 

(Zac Efron  2019)

More broadly, controlling your body through rigorous dieting and exercise will almost certainly take a mental toll. Actors such as Zac Efron and Richard Madden have spoken about how mentally unhealthy having to have a six pack for the camera is. Zac Efron spoke about worrying about water under skin turning his six pack into a four pack and stressful it was to maintain a body like that (Alexander, 2020). Richard Madden has gone even further, speaking out not only about how difficult mentally it is to follow a  strict diet to have a six pack that shows up on screen, but also about the harmful judgement that comes from those on set to look good for the camera (Edwardes & Maitland, 2019). This type of pressure can fracture one’s relationship with food. Health not only includes looking great, but also includes feeling great as well. As mentioned above, food should be used to nourish oneself and to support one’s health. This not only means eating to avoid disease, but also eating to support one’s mental health. Constantly thinking and worrying about how food is going to affect your weight or your appearance is not mentally healthy and therefore not healthy generally. 

(Wilson & Getty Images, 2019)

            As mentioned before, a portrayal of this type of chiseled, “perfect” body is not only harmful to the actors themselves, but to the consumers of the media in which these bodies are depicted. Whether they are aware of it or not, it is natural to compare your body to someone who is on screen and who you hold in a place of honor. By having actors playing superheroes, action heroes, and other types of protagonists have these types of bodies, Hollywood is sending the message that someone who is successful or heroic has a chiseled six pack with barely any body fat. Because of this, audiences can easily internalize that these types of bodies are what is desirable. It perpetuates the myth that this type of body is what healthy looks like, at least for cis men. However, while eating generally healthy and moderately exercising 30 minutes a day for 5 days a week is necessary to avoid diseases related to poor nutrition, we in the nutrition world like to emphasize that what your body looks like does not necessarily portray how healthy you are. It is your actions that determine your health. Additionally, those who subscribe to the mindful eating approach say that you decide what health is for yourself. But when constantly being bombarded with images of ripped men as symbols of success, consumers tend to expect that this is what healthy looks like and that they can follow these diets to “be healthy” and look good. This, again, can lead towards poor body image and possible disordered eating. If actors on screen were allowed to look the way they normally do when living their normal lives, audiences might better receive the message that health, success, and heroism doesn’t have one look, and that these are decided by their actions, not how they look. 

            Many actors do stay in shape and try to stay healthy in their lives. It has led some of them to lead healthier lives than they had previously. This is not a problem. But using extreme tactics to get actors to reach a peak “desirable” body is not. While these adverse effects have not necessarily been documented, it is important to recognize that this is unhealthy for both the actors and the consumers. It is important to emphasize that actors are not their bodies. They are their personalities and talents, as all of us are. They are their uniqueness and personal energy that they bring to the screen to entertain us, challenge us, and transport us to a different world. The best solution for this problem is for actors to show their bodies on screen as they are, without going to extreme measures to look good and to normalize this practice to make actors feel comfortable in their bodies, regardless of how they look. This would help the actors maintain a healthy relationship with their food and their body image while also normalizing body positivity for consumers and culture at large.

Bibliography

Alexander, S. (2020, April 04). Zac Efron admits he "doesn't ever want" his Baywatch body again. Retrieved October 16, 2020, from https://www.digitalspy.com/movies/a32041693/zac-efron-regrets-baywatch-body/

Anderson, M. (2018, October 26). What Is Disordered Eating? Retrieved October 16, 2020, from https://www.eatright.org/health/diseases-and-conditions/eating-disorders/what-is-disordered-eating

Baum, E., M.S., RDN, LD. (2019, November 14). Cycles of an Eating Disorder. Retrieved October 16, 2020, from https://eatingdisordersolutions.com/cycles-of-an-eating-disorder/

Edwardes, C., & Maitland, H. (2019, May 04). Richard Madden On Potentially Playing Second Fiddle To A Female Bond. Retrieved October 16, 2020, from https://www.vogue.co.uk/article/richard-madden-james-bond

Everett Collection. (2019, February 21). Chris Hemsworth in "Thor: Ragnarok" [Digital image]. Retrieved October 16, 2020, from https://nypost.com/2019/02/21/chris-hemsworth-set-to-play-hulk-hogan-in-netflix-biopic/

Kantor, J. (2020, June 23). 16 Actors Describe What It Takes To Get Fit For Shirtless Scenes. Retrieved October 16, 2020, from https://www.ranker.com/list/actors-shirtless-scene-prep/jonathan-kantor

Late Show: Alexander Skarsgård Chokes Up When Recalling His Cheat Day [Video file]. (2016). CBS. Retrieved October 16, 2020, from https://www.youtube.com/watch?v=-BOUZv1BynQ

Lowder, J. (2014, April 23). Read This If You Want to Avoid Male Body Image Issues. Retrieved October 16, 2020, from https://slate.com/human-interest/2014/04/superheroes-and-male-body-image-hollywood-workout-programs-are-impossible-for-normal-people.html

Mahan, L. K., & Raymond, J. L. (2016). Krause's food & the nutrition care process. St. Louis (Mo.): Elsevier.

Marvel. (2019, January 29). [Michael B. Jordan in Black Panther]. Retrieved October 17, 2020, from https://www.esquire.com/entertainment/movies/a26075264/michael-b-jordan-killmonger-black-panther-2/

MarvelSource:Whimn. (n.d.). Chris Evans, Benedict Cumberbatch and Tom Holland all have shirtless scenes. [Digital image]. Retrieved October 16, 2020, from https://www.bodyandsoul.com.au/mind-body/wellbeing/chris-hemsworth-credits-his-thor-3-muscles-to-one-hilarious-thing/news-story/a132790e94b13032e94dd51a9d23db64

Parekh, R., M.D., M.P.H. (2017, January). What are Eating Disorders? Retrieved October 16, 2020, from https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders

Singh, O. (2018, May 01). Benedict Cumberbatch says eating Skittles and drinking coffee were the 'horrible' secrets to looking good in that shirtless 'Doctor Strange' scene. Retrieved October 16, 2020, from https://www.insider.com/avengers-benedict-cumberbatch-diet-shirtless-doctor-strange-scene-video-2018-5

Thor: Ragnarok. (n.d.). Retrieved October 16, 2020, from https://www.boxofficemojo.com/release/rl2959312385/

Thorp, C. (2020, February 12). Michael B. Jordan's 'Black Panther' Workout Was Intense. Retrieved October 16, 2020, from https://www.mensjournal.com/health-fitness/michael-b-jordans-black-panther-workout-was-intense/

What is weight cycling? (2018, August 8). Retrieved October 16, 2020, from https://www.webmd.com/diet/obesity/qa/what-is-weight-cycling

Wilson, S., & Getty Images. (2019). [Richard Madden]. Retrieved October 17, 2020, from https://www.mentalfloss.com/article/585909/richard-madden-facts

Zac Efron [Digital image]. (2019). Retrieved October 17, 2020, from https://www.popsugar.com/Zac-Efron

Helping NICU Moms Track Breastmilk

 By: Megan Brinkworth 

            The topic of breastfeeding as a whole is one that was scattered throughout my undergrad classes in brief snippets but never too in depth. It is something of interest to me that I have wanted to learn more about, both for the nutrition, research aspect and the more sociocultural piece. With my hopes of working with a pediatric population, I know it will be covered more in the classroom this year than any yet. Without having to wait until my pediatric classes in the spring, an experiential opportunity was presented to continue an existing capstone project regarding breastmilk in the Cardinal Glennon Children’s Hospital NICU. I was immediately on board, with the research piece, interpersonal aspects, and hopes of making an impact.

            The project is focused around the desire of the Cardinal Glennon team to purchase and implement a breastmilk tracking system. Breastfeeding is encouraged after birth but that is not always possible in the NICU environment. Many moms pump milk at the hospital or drop it off if their baby is there for an extended period of time or they are not from the surrounding area. The issue comes in because there is not an effective way to notify moms that their milk supply at the hospital is running low. Due to busy schedules and many other factors, calls are often missed when trying to get in touch with moms. There is a need for a simpler way to make moms aware how much breastmilk they have at the hospital at any given time. I had no idea that such platforms actually existed to make this possible. As I have learned through preliminary research, there are many systems and applications that have been created for this exact purpose, and that offer many additional benefits.

Photo from: www.timelessmedical.com

Photo from: https://www.sep.benfranklin.org/2017/02/25/immigrant-founded-keriton/

            When this capstone project was started last year, Cardinal Glennon was deciding between two applications, Timeless and Omadre. They have since ruled out Omadre due to its costly price tag. Currently, the two programs in the running are Timeless and Keriton. The main distinction is that Timeless offers a customized text or email notification, whereas Kertion has a smartphone application that moms can download and receive messages via the app. Either way, moms are notified that they need to bring more milk to the hospital soon, which seems to be one of the biggest barriers. A study followed the implementation of Timeless in a NICU unit and found that physicians spent less time writing feeding orders, avoided 35 near misses delivering the wrong bottle to the wrong baby, and 78 near misses with breastmilk expiration (Feaster 2016). A bonus of the Keriton program is that the application is mom friendly and has a feature that sends moms a photo of their baby via the app. This actually resulted in 83 mL more milk pumped daily (Karp & Asim).

            Overall, I have learned how beneficial breastfeeding is for both mom and baby. Especially for preterm infants, breastmilk lowers mortality rates, long-term growth failure, and neurodevelopmental disabilities (Eidelman & Schanler 2012). In the long-term, infants who are fed human milk have higher intelligence test results, white matter, and total brain volumes (Eidelman& Schanler 2012).  My role in the capstone project is to survey moms on their interest in a program like Timeless or Keriton. I am so intrigued to see how useful moms would find these programs and which one Cardinal Glennon chooses to implement as a result of the research.

Sources used: 

Eidelman, A. I., & Schanler, R. J. (2012). Breastfeeding and the Use of Human Milk. Pediatrics, 129(3). doi: 10.1542/peds.2011-3552

Feaster, W., Cappon, J. and Steele, C. (2016). Breast Milk Management. [online] HIMSS.org. Available at: https://www.himss.org/sites/himssorg/files/choc-davies-2016-case-study-breast-milk-mgmt.pdf

Karp, K & Asim, M. (n.d). “The Most Complete Feeding Management Platform Available Today.” Keriton, 28 Aug. 2020, www.keriton.com/.

Artificial Sweetener Unknowns

 by Elaine Beulick

Artificial sweeteners, also called non-nutritive sweeteners, low-calorie, noncaloric, or high-intensity sweeteners, and sugar substitutes are increasingly being consumed in the United States and around the world (Sylvetsky et al., 2017). Currently, there are seven artificial sweeteners approved for use in the United States. These include acesulfame K, aspartame, luo han guo fruit extract, neotame, saccharin, stevia, and sucralose (Fitch & Keim, 2012). Some examples of common names of these artificial sweeteners include Splenda (sucralose), Sweet N Low (saccharin), and Equal (aspartame and acesulfame potassium). Despite their approval by the Food and Drug Administration (FDA), do we really know how safe they are? This blog post explores evidence-based research that may make you second-guess using artificial sweeteners.

(https://riverview.org/blog/uncategorized/artificial-sweeteners-are-they-safe/)

Many people use artificial sweeteners with the intended benefit of weight management. However, research challenges this benefit. Studies suggest a link between artificial sweetener use and increased weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events (Azad et al., 2017). Hypothesized ways artificial sweeteners cause these outcomes are by altering metabolic hormones, the gut microbiome, adipose tissue, bone tissue, thyroid function, and sweet taste receptor activation (Rother et al., 2018a).

(Rother et al., 2018a).

Additionally, there is evidence of artificial sweetener use linked to earlier puberty and increased risk for premature delivery (Rother et al., 2018a). In relation to delivery, artificial sweeteners were found in cord blood, therefore the babies’ blood, and amniotic fluid, indicating babies have direct gastrointestinal/lung exposure (Halasa et al., 2020). Additionally, artificial sweeteners are transferred in breast milk (Rother et al., 2018b).

Further research is needed to truly determine the safety of artificial sweeteners. Unintended artificial sweetener exposure begins in utero and continues in infants who are breastfed. Additionally, diabetics often use artificial sweeteners to reduce sugar intake. Given all the potentially harmful metabolic outcomes among various age groups, artificial sweetener intake recommendations for every age, including throughout pregnancy and lactation, need to be questioned. 

My Opinion: After working in a research lab studying artificial sweeteners, and given the many unknowns, artificial sweeteners should be avoided when possible until the potentially harmful outcomes have been proved one way or another. 

References:

Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ, 189(28), E929–E939. https://doi.org/10.1503/cmaj.161390

Fitch, C., & Keim, K. S. (2012). Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners. Journal of the Academy of Nutrition and Dietetics, 112(5), 739–758. https://doi.org/10.1016/j.jand.2012.03.009

Halasa, B. C., Sylvetsky, A., Conway, E. M., Walter, P. J., Cai, H., Walter, M. F., ... & Rother, K. I. (2020). SUN-055 Prenatal Exposure to Artificial Sweeteners. Journal of the Endocrine Society, 4(Supplement_1), SUN-055.

Rother, K. I., Conway, E. M., & Sylvetsky, A. C. (2018a). How Non-nutritive Sweeteners Influence Hormones and Health. Trends in Endocrinology & Metabolism, 29(7), 455–467. https://doi.org/10.1016/j.tem.2018.04.010

Rother, K. I., Sylvetsky, A. C., Walter, P. J., Garraffo, H. M., & Fields, D. A. (2018b). Pharmacokinetics of Sucralose and Acesulfame-Potassium in Breast Milk Following Ingestion of Diet Soda. Journal of Pediatric Gastroenterology and Nutrition, 66(3), 466–470. https://doi.org/10.1097/MPG.0000000000001817

Sylvetsky, A. C., Jin, Y., Clark, E. J., Welsh, J. A., Rother, K. I., & Talegawkar, S. A. (2017). Consumption of Low-Calorie Sweeteners among Children and Adults in the United States. Journal of the Academy of Nutrition and Dietetics, 117(3), 441-448.e2. https://doi.org/10.1016/j.jand.2016.11.004